Magnesium is an essential metal for the body. After calcium is the second metal with the highest content in the body and necessary in many metabolic and biochemical processes in the body. It is found mainly in the bones and tissues of the various organs. It is mainly absorbed into the small intestine and excreted through the kidneys and colon. Our body is unable to produce magnesium and therefore it is necessary to take it daily through diet. Magnesium rich foods are green leafy vegetables, such as spinach, cereals, wholemeal bread, brown rice, legumes, nuts, fortified breakfast cereals. In general, foods containing dietary fiber provide magnesium. Magnesium has many benefits and properties as it contributes to:
- To reduce fatigue
- In electrolyte balance
- In the normal metabolism of energy efficiency
- In the normal functioning of the nervous system and muscles
- In normal protein synthesis
- In normal psychological function
- In maintaining normal bones and teeth.
What causes magnesium deficiency? Lack of magnesium due to low intake in healthy people is not very common, and this is because the kidneys naturally limit its loss of urine in these cases. Symptoms of deficiency include loss of appetite, nausea, vomiting, cramping, fatigue and weakness. As magnesium deficiency worsens, numbness, tingling, muscle contractions, abnormal heart rhythms and hypocalcaemia or hypokalaemia can occur. Factors that can lead to magnesium deficiency are in addition to poor nutrition, exhaustive slimming diets, diarrhea, prolonged exercise, and excessive sweating. People with gastrointestinal disorders (Crohn's disease, celiac disease), type 2 diabetes, alcoholism, older people are more likely to suffer from magnesium deficiency because they usually consume inadequate quantities or have medical conditions (or take medication) magnesium from the intestine or increase the losses from the body.
The recommended daily intake (ADR) for adults is 320 mg for women and 420 mg for men. These are also the mg recommended to be taken daily with a maximum of 500 mg. Dosage up to 2000 mg daily is only suitable for a short time and with monitoring. Overdose and especially after taking chloride, gluconate and magnesium oxide cause gastrointestinal disorders (nausea, diarrhea, abdominal cramps). Injections of more than 5000 mg daily should be avoided as they pose health risks. The recommended daily intake is 80-200 mg for children and adolescents. Pregnant and lactating women should take 360-400 mg of magnesium daily. Children and pregnant women should avoid taking more than recommended unless directed to do so by a physician.
Forms of magnesium and how to take
Food supplements are available in capsule, tablet, effervescent tablets, chewable tablets, in the form of crystals or powder, in liquid or liposomal form. Magnesium intake from dietary supplements is absorbed by 30-40% of the body. It is recommended to take it morning or evening after meals. It is often found as a formula in combination with vitamin B6, vitamin B complex, or herbs.
Which magnesium to take? There are many different forms of magnesium that differ in their bioavailability and activity.
- Chelated magnesium. Magnesium lactate, glycinate, aspartate, malic and alginate belong to the category of magnesium chelate and are considered to be of high bioavailability.
- Magnesium Oxide (Magnesium Oxide). Low levels of bioavailability, serves as antacid and laxative.
- Magnesium citrate (Magnesium citrate). It has a lower elemental magnesium content but has a high bioavailability.
- Magnesium sulfate (Magnesium sulphate - Epsom salt). It is an inorganic form of magnesium and contains less than 10% elemental magnesium. At the same time it has low bioavailability. It is the well-known Epsom salt.
- Other available forms of magnesium are magnesium orotate, magnesium threonate, magnesium chloride, magnesium lactate and magnesium carbonate.
Precautions for use / interactions:
Magnesium should only be taken with a prescription in cases of kidney or cardiovascular disease. Its bioavailability increases with the simultaneous intake of vitamin D, while decreasing with the intake of fiber. Alcohol, diuretics and antibiotics increase its elimination from the body. Reception during pregnancy and lactation is safe with medical supervision.
Vita4you informs you that dietary supplements do not substitute for a balanced diet, healthy lifestyle or medical advice / advice, are not medicines and are not intended for the prevention, treatment or treatment of human disease.